Bear Canyon CrossFit – WOD

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Back Squat

Every 2:30 for 10:00

6 Reps @ 70%

6 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

Metcon (Time)

For Time:

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 Toes to Bar

5-4-3-2-1 Rope Climb

Time Domain: 11:00-15:00

Time Cap: 15:00

RX+ Wear a vest

Cool down/Mobility

Mobility #3

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose